REMINDER

• 3 month goals, get them on the goal board and start working on them!
• We have Sub for Santa items available to take for some gifts here’s what we want: Grab the ornament, whatever number is on that ornament, write it on the paper, along with your name and phone number. We’d like the gifts back no later than Dec. 19th! Wrap them if you can and put the sticker back on the gift so we know what is what! We truly appreciate you guys helping out families in need this time of year!

Another Friday is here, another benchmark. This one is a bit nasty, if you’ve done it before, you know how it goes. Light barbell, movements that are easy to stay moving on = a world of pain.

And if you don’t know where the name came from here’s your fact of the day:

“The workout first appeared on CrossFit.com on 1 December 2004, although a hint of the workout appeared as just a snapshot image on 7 October 2003. It was so named after BJ Penn, a professional mixed martial artist, remarked that it was like a “fight gone bad” when asked how it compared to a real fight.”

And of course a nice vlog for you to enjoy, and some oldschool CrossFit video as well. Videos have come a long way!

FRIDAY 12.11.20

A. “Fight Gone Bad”
3 rounds for max reps:
1:00 Wallball 20/14
1:00 Sumo Deadlift High Pull 75/55
1:00 Box Jump 20/15
1:00 Push Press 75/55
1:00 Calorie Row
Rest 1:00
*8/26/19 Retest